FMD progress: My Pumped Up Version of the Fast Metabolism Diet's Loaded "Egg White Muffins", Phase 2

Hello and Happy New Year! My New Year's resolution is all about getting healthier. After doing some research and reading, I decided to try the 28 day Fast Metabolism Diet by Haylie Pomroy. It's medically sound, and many people have gotten off major medications and lost weight just by healing their metabolism on this diet. After watching her PBS special and reading her book, I was sold.

I am on week one, and I have to admit-it's not an easy diet to do because you have to do a lot of preplanning and cooking. You can buy products from the clinic, and that would make it much easier. But I am a foodie so I have been having some fun learning how to cook Haylie Pomroy's recipes with healthier ingredients and no oil, sugar, dairy or unhealthy fats (not easy!)

But after a couple of days of cooking and shopping, dividing and freezing and making a meal plan for the month I am on day 3 and cranking along!

Her recipes are really delicious, and some I played with to make even better. These egg white muffins from Haylie's newsletter seemed right up my alley for Phase 2 breakfasts. But I kicked things up a little and did some precooking of the ingredients before adding the egg whites so the flavors could really meld and come together.

The recipe makes 12. A serving is 3 muffins, and I divided up single servings in plastic bags and froze them. I grab one for work, and when I get there it's usually partially defrosted. I just throw them in the toaster oven at 325˚ for 15 minutes or so and there is a delicious breakfast for Phase 2! 

And if you're not on this diet, these are still a super healthy low carb breakfast option to have on hand during the week.

My Pumped Up Version of the Fast Metabolism Diet's Loaded "Egg White Muffins"- Phase 2

2 oz. nitrite free turkey bacon, chopped
10 egg whites (the store bought liquid kind is fine)
1 medium zucchini, chopped
1 cup fresh baby spinach, chopped
1 Jalapeno pepper, seeded and minced
1/4 cup red onion, chopped
1 1/2 cup chopped button mushrooms
1/4 tsp salt and pepper
1 tsp. dried basil
1/2 tsp. garlic powder

Preheat oven to 350˚. In a large saute pan over medium heat, cook the bacon until beginning to brown. Next add the garlic and onion and cook until beginning to soften and become translucent. Next add the Jalapeno and mushrooms, and cook until the mushrooms begin to release their juices. Next add the spinach and zucchini and cook. Add the seasonings and rest of the spices, and cook until zucchini are beginning to soften and the spinach are beginning to wilt. Take off the heat.

Divide the turkey and vegetable mixture among each of the muffin molds. Once all the filling is divided, pour the egg whites into each until they are about 1/4 inch from the rims.

Bake the muffins for about 20-25 minutes. The muffins will puff up and have a golden brown color on top. Use a spatula to pull them out and cool before freezing.

Special note, make sure you have non stick tins. These did stick a little in my tins, but my tins are old. You can't use oil in phase 1 & 2 so you can't spray the tins with non stick cooking spray. That's why I would recommend some good non stick tins or using silicon muffin pans.


  1. These look great, but you need to adjust your recipe so it doesn't lead any FMD'ers astray. Zucchini is not allowed in phase 2. It could be subbed with green or red pepper with good results.

  2. These sound delish. Check the FMD master food list, zucchini is only allowed on P1 & P3.

  3. I subbed spinach and kale for the zuc - still good! Thanks so much for the ideas!


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